Runner Superfoods: Chocolate Milk To The Rescue

Why is chocolate milk so great?

“If I could only have one food for the rest of my life?” Vern asks himself in the 1986 coming of age classic, Stand By Me. He immediately answers his question without a thought: “That's easy—Pez. Cherry-flavored Pez. No question about it.”

Vern is a chubby kid, hanging out with his friends around a campfire. But what about runners? If they had one food for the rest of their lives, what would it be? Even though it’s a drink, chocolate milk might be your answer. It definitely is a great recovery drink.

In an article for Runner’s World, Pamela Nisevich Bede, M.S., R.D., wrote, “… research began to uncover that a blend of carbohydrates and protein, in a ratio of four grams of carbohydrate to one gram of protein, was effective in promoting muscle recovery following endurance exercise.” It turns out that chocolate milk naturally has a four-to-one carb to protein ratio, making it a logical drink to consume post run or workout.

Leslie Bonci, resident “The Furnace” expert and sports dietitian, preaches eating food that makes you feel good. Often times, that means eating food that you enjoy. “Chocolate milk is great for recovery,” Bonci says. “It’s also something people like.”

Bonci says that three things are extremely important when fueling after a race. For one, you want to rehydrate. Second, you need to refill the glycogen or stored carbohydrates the body has just depleted. Third, running is a breakdown activity, so you need fuel that will help with rebuilding muscle fibers.

Chocolate milk can help with all three of these things. It’s a fluid, so it rehydrates. The carbohydrates in chocolate help replete glycogen and stored carbs (chocolate milk is better than regular milk because of the added ingredients). And the protein helps rebuild and recover muscles after exercise. In other words, chocolate milk works very well, and it’s an easy option.

All is not lost if you don’t like chocolate milk. Many energy bars have the four-to-one carb to protein ratio that Nisevich Bede referred to. However, make sure you are also rehydrating. (For a more in-depth look at recovery, read this.)

If you could only have one food for the rest of your life, what would it be? If you’re a runner, chocolate milk might be a decent call.